Hello from SWEAT Fitness at the Island Rec Center! The temperature is rising, the sun is setting later at night, and spring is here. It’s the perfect time of year to get fit outdoors in the Lowcountry.

I love to take my Boot Camp classes outside, and you can do a similar total body workout using only your own body resistance and some things you find at a local park or playground. So, throw on an iPod, apply some sunscreen and get ready to sweat!

Complete each exercise below for 90 seconds before moving quickly to the next exercise. Repeat the circuit three times for a workout that takes less than 20 minutes.

Picnic Table Plank

Using the bench of a picnic table, get in a face down, plank position. You will be supporting your body weight with your hands and your toes. Your hips, knees and ankles should form a straight line and your abdominal muscles should be held tight. Advance this move by lifting one foot off the ground and bringing your knee towards your elbow. Hold briefly before switching to the opposite leg. Alternate right and left legs while in a plank position. Progress to One-legged Swing Squats.

One-legged Swing Squats

Begin with the swing in front of you. Lift your left leg up and rest your heel/ankle on the seat of the swing. You can hold on to the chain of the swing for balance if you like. Engage the core and squeeze the glutes as you bend the right knee and squat down. Try to keep your right knee over your ankle for proper alignment. Complete 45 seconds on the right leg and then 45 seconds on the left. Progress to Picnic Table Leg Lifts.

Picnic Table Leg Lifts

Stand with the bench of the picnic table to your left. Side step up onto the bench with your left leg. Next bring both arms overhead while lifting your right leg to the side. Be sure to squeeze your hips and outer thighs as you lift. Lower right leg and arms and step down off the bench. Complete 45 seconds on each side. Progress to Suspended Plank on Swing.

Suspended Plank on Swing

Place your feet on the swing in a face down position. Your shoelaces should be pressing against the seat of the swing, legs are straight, and arms extended with hands directly below your shoulders. Pull your navel in towards your spine to fully engage your core during this suspended plank. Next, pull both knees in toward your chest while squeezing your abdominals tight. Hold for a count of 3 and slowly release back to the plank.

Take your fitness routine outdoors this spring and you’ll be hot ’n’ healthy in time for summer beach season.

Jen Edwards is the owner of SWEAT Fitness and star of the SWEAT Total Body Burn DVD series. She is an AFAA certified fitness instructor with over 20 years of experience. She can be reached at sweatfitness@hotmail.com, by calling 843-415-1665 or on Facebook at www.facebook.com/readysetsweat.